Cholesterol, Glucose, & Blood Pressure 1 Screenings

Transcription

1 KNOW YOUR NUMBERS Cholesterol, Glucose, & Blood Pressure 1 Screenings

2 CONTENTS Cholesterol & Heart Disease... 2 Glucose & Diabetes... 5 Blood Pressure & Hypertension... 8 Reach Your Goals...11 Healthy Diet Suggestions...12 Exercise Regularly...14 Goals for a Healthy Lifestyle...15

3 Is your health at risk? Find out with early detection through health screenings. Cholesterol, Glucose, & Blood Pressure Health screenings are a fast and easy way to know your numbers and promote your overall health and well being! Heart Disease, Diabetes, & High Blood Pressure These can be prevented and controlled through diet, exercise, and other healthy lifestyle adjustments! Know Your Numbers Knowing your numbers and understanding what they mean is the first step in creating an even healthier you! Improve Your Numbers To improve your numbers and overall health, make lifestyle adjustments and work towards accomplishing the health and wellness goals suggested in this book! Know Your Risk Factors & Symptoms of Disease Certain facts of life such as age, gender, ethnic background and family history could put you at a higher risk for health complications. Early recognition of disease symptoms is important. 1

4 CHOLESTEROL & HEART DISEASE Cholesterol is a waxy, fat-like substance in our blood. Too much bad cholesterol in our diet can clog arteries and lead to heart disease. In the United States, heart disease is the leading cause of death for both women and men. It is important to know what your cholesterol levels are and what the numbers mean It can save your life! Where Does Cholesterol Come From? Our Body Our body needs cholesterol to function properly and build new cells. Our body produces enough of this needed cholesterol on its own. Our Diet Cholesterol is found in animal based foods such as meat, dairy and high-fat foods. Too much cholesterol, saturated fat and trans fat in the diet leads to high cholesterol. High Cholesterol Leads to Heart Disease As cholesterol levels rise in our blood stream, plaque deposits form in the artery walls. Plaque build-up causes arteries to narrow, harden and clog, leading to reduced blood flow to the heart and heart disease. Heart disease may eventually lead to heart attack, cardiac arrest, stroke, or sudden death. The higher your cholesterol levels, or the longer you allow them to remain elevated, the higher your risk for heart disease. 2

5 Visit Your Doctor & Have Regular Check-Ups & Health Screenings If you are in serious danger of heart disease, doctors may prescribe medications to get your cholesterol under control. Medications along with a healthy diet and lifestyle can reduce your risk for heart disease. It is important to work with your doctor and have routine health screenings. Determine Your Risk for High Cholesterol/Heart Disease These risk factors increase your chances of developing high cholesterol and heart disease: Smoking Poor eating habits Men - age 45 or older Lack of exercise Women - age 55 or older Diabetes Family history of heart disease High blood pressure Being overweight or obese Recognize the Symptoms of High Cholesterol & Heart Disease High cholesterol can be silent and difficult to detect. Heart disease is easier to treat when detected early. Symptoms of heart disease can include: Shortness of breath Chest pain Dizziness/lightheadedness Swelling Nausea Fatigue Abnormal heart beat Fainting 3

6 CHOLESTEROL NUMBERS Screening Total Cholesterol HDL LDL Triglycerides Target Below Desirable Borderline 240 or above - High Risk 60 or above - Low Risk of Heart Disease Near Optimal Below 40 - High Risk of Heart Disease 100 or below - Low Risk of Heart Disease 150 or below - Low Risk of Heart Disease Most adults should try to reduce their cholesterol to below 200mg/dl. The average American has borderline high cholesterol, while millions have high cholesterol over 240mg/dl. Cholesterol: Know Your Numbers Total Cholesterol Having your total cholesterol checked is an easy way to know your numbers & determine your risk. HDL/High Density Lipoproteins or Good Cholesterol carries bad cholesterol away from the linings of your arteries to your liver so that it may be removed. The higher your HDL, the better. LDL/Low Density Lipoproteins or Bad Cholesterol causes cholesterol to build up and cling to veins and arteries. The lower your LDL, the better. Triglycerides are another form of fat in the blood stream similar to cholesterol. The lower your triglycerides, the better. Cholesterol will vary from reading to reading depending on your diet and exercise. If your cholesterol is elevated, you should talk with your doctor and understand what your cholesterol levels mean for you. By lowering your cholesterol, you will reduce your risk for heart disease. 4

7 Glucose & Diabetes Diabetes is a serious disease characterized by problems with insulin, a hormone made by the pancreas. Insulin is needed for our body to get the energy from the glucose/sugar in our diet. Diabetes occurs when the body cannot make or use insulin. It causes glucose/sugar levels to remain high in the blood, leading to damage of the kidneys, heart, nerves, eyes, and other organs. Different Types of Diabetes Type I Juvenile Onset occurs when the body cannot make insulin. It often begins in childhood and results in insulin dependency. Type II Adult Onset is the most common form of diabetes and occurs when the body cannot use insulin. It is correlated with obesity, poor diet and lack of exercise, and is becoming more common in children. Gestational Diabetes Pregnancy Glucose is an important screening for expectant mothers. Women who experience gestational diabetes are at a higher risk for developing diabetes later in life. Elevated Glucose/Sugar Could be an Indication of Diabetes Diabetics are often dependent upon medications, and must constantly monitor their blood glucose levels and structure their diet in order to keep their diabetes under control. Serious complications of diabetes can be avoided with early detection. According to the American Diabetes Association, having your blood sugar checked regularly is the most effective way to screen for diabetes. If untreated, diabetes will damage arteries, nerves and organs. Glucose levels can be controlled for non-diabetics through healthy diet and lifestyle. 5

8 Determine Your Risk for Diabetes The likelihood of developing diabetes is based on many factors. If you possess any of the following risk factors, the likelihood you will develop diabetes is greater. Age 45 or older Family history of diabetes High LDL/Low HDL cholesterol Lack of exercise Being overweight or obese High blood pressure Recognize the Symptoms of High Glucose/Diabetes Diabetes is a serious disease with severe complications. If you exhibit any of the following symptoms, have your blood glucose checked immediately. Frequent urination Wounds that heal slowly Constant thirst Tingling in hands or feet Unexplained weight loss Recurrent infections Sudden visual changes Extreme fatigue GLUCOSE/SUGAR NUMBERS Glucose Level Less Than and Higher Low for Non-Fasting Low for Fasting Normal for Non-Fasting Normal for Fasting Normal for Non-Fasting Elevated for Fasting Elevated for Non-Fasting Elevated for Fasting Extremely Elevated for Non-Fasting Extremely Elevated for Fasting 6

9 Glucose/Sugar: Know Your Numbers The glucose level in your blood is going to fluctuate depending upon what you have eaten and the rate of your metabolism. After eating, your glucose level can rise up to 140. As time passes after eating, your glucose levels gradually return to the normal, fasting range of Foods that are high in sugar will raise your glucose level more than non-sugary foods. Fasting Glucose Test Measures blood glucose after 8 hours without food or drink. Persons with fasting glucose levels higher than 110 will be advised to call their doctor. Non-Fasting Glucose Test Measures blood glucose without regard to the time of your last meal. Persons with non-fasting glucose levels 140 or above will be advised to call their doctor. 7

10 Blood pressure & hypertension Blood pressure (BP) is the force or pressure of blood against the artery walls as it circulates to all parts of the body. A blood pressure reading gives crucial information about the health of your cardiovascular system. The top (systolic) number is the peak blood pressure when the heart beats. The bottom (diastolic) number is the pressure when your heart is resting between beats. High Blood Pressure/Hypertension Hypertension, also referred to as high blood pressure, is when your heart is overworked. Prolonged hypertension decreases your life expectancy and increases your risk for other serious health problems. If untreated, hypertension damages your arteries and can lead to blindness, heart disease, stroke, and kidney failure. Regular blood pressure screenings are the most effective way to protect against serious complications. Determine Your Risk for High Blood Pressure/Hypertension The following risk factors may contribute or lead to high blood pressure: Age 45 or older Family history of hypertension Being overweight or obese Lack of exercise Diabetes High LDL/Low HDL cholesterol Unhealthy diet 8

11 Recognize the Symptoms of High Blood Pressure/Hypertension Symptoms of hypertension may include: Headache Nose Bleeds Dizziness However, hypertension is known as the silent killer because people do not usually have symptoms or may not recognize symptoms until they have serious complications. BLOOD PRESSURE NUMBERS Blood Pressure Category Optimal Pre-hypertension HIGH Stage 1 (mild) Stage 2 (moderate) Stage 3 (severe) Top Number (Systolic) 119 or lower or higher Bottom Number (Diastolic) 79 or lower or higher Blood Pressure: Know Your Numbers It is important to have your blood pressure checked often. This is because your blood pressure is fluctuating all the time. It is important to know your normal blood pressure range. If you do this, you will then be more aware when you have a higher reading. Check your blood pressure after resting for 5 minutes. 9

12 Lower Your Blood Pressure Losing excess weight, eating a diet rich in whole grain foods, including five servings of fruits or vegetables per day, reducing sodium intake and exercising regularly can help you lower your blood pressure. Remember: A family history of high blood pressure puts you at higher risk for developing hypertension yourself. Factors That Can Temporarily Raise Your Blood Pressure Foods high in sodium Stress Illness Certain medicines Caffeine Pain Pregnancy Smoking 10

13 REACH YOUR GOALS Make Your Diet HEALTHY Improve your diet by eating healthier, more nutritious food. An unhealthy diet may raise your cholesterol, glucose, and blood pressure. Bad Fats Saturated Fat Limit in your diet. Snack foods Fast food Baked goods Cholesterol is found in the same foods that contain saturated and trans fats. Look for it on your food labels. Trans Fat Avoid completely. Worst type of fat Made with hydrogenated oils Trans fats are used in many restaurant fryers, especially fast food chains. They are also found in many processed foods. Substitute good fats for bad fats and avoid trans fats altogether. Good Fats Monounsaturated Fats (Good Fat) Canola, Peanut, Olive Oils, Avocados, Nuts (Almonds, Hazelnuts, Pecans), Pumpkin Seeds, Sesame Seeds Polyunsaturated Fats (Good Fat) Sunflower, Soybean, Flaxseed, Flaxseed Oil, Walnuts, Fish 11 Make the switch to a healthier lifestyle to reduce your risk for disease.

14 HEALTHY DIET SUGGESTIONS Replace a diet high in carbohydrates with unsaturated fats. This can lower your blood pressure and cholesterol and lower your risk for heart disease. Add more fruits, vegetables and other foods high in fiber to your diet. Instead of using solid fats like butter when cooking, use healthy oils. Use whole wheat bread instead of white bread. Eat oatmeal for breakfast. Drink plenty of fluids, especially water. 12

15 To Improve Your Diet & Lower Your Risk for Disease Eat More Grains and cereals Whole Wheat Pastas (with low-fat sauces) Vegetables Fruits Beans and Peas Salads (with low-fat dressing) Fiber Oat bran Baked and Broiled Dishes Popcorn / Rice Cakes Poultry (avoid the skin) Fish (salmon, mackerel, trout, & herring are good) 13 Skim/Low Fat/2% Milk Skim Milk Dairy Products Avocado Herbs and Spices Vegetable Oils: - Safflower Oil - Corn Oil - Soybean Oil - Cottonseed Oil - Olive Oil Walnuts & Almonds Flaxseed Oatmeal Eat Less Fat Gravy Solid Shortenings: Dressing and Sauces - Palm Oil Canned Foods - Coconut Oil Cheese Non-dairy Creamers Ice Cream Whole Milk Red Meat Egg Yolks Liver Fried Foods Bacon Processed Foods Butter Chips and Snacks Salt Processed Meats: Baked Goods - Luncheon Meats - Sausages & Hot Dogs

16 EXERCISE REGULARLY Cholesterol Exercise will raise your HDL. As HDL goes up, LDL will go down. This will improve your cholesterol numbers and lower your risk for heart disease. Glucose Exercise and maintaining a healthy weight will help prevent diabetes or keep diabetes from worsening. Improve your health by exercising regularly: 30 minutes a day, 3-5 times per week Blood Pressure Exercise strengthens your heart muscle and helps keep blood flowing through your system efficiently. Strong heart muscles lead to lower blood pressure and better health. Summary Exercise has been shown to improve cholesterol, glucose and blood pressure numbers. Exercise is good for your heart and your whole body, and can be a fun activity to share with friends and family. Exercising at a moderate intensity for just 30 minutes, 3-5 times per week can help you in many ways: Increase the fitness of your heart & lungs Lose excess weight or maintain a healthy weight Decrease body fat and waist circumference Make other healthy lifestyle adjustments Look & feel better Gain confidence & energy Prevent disease & live longer 14

17 GOALS FOR A HEALTHY LIFESTYLE Maintain a Healthy Weight You may lower your risk for developing high cholesterol, heart disease, diabetes and hypertension by maintaining a healthy weight and being physically active. Losing 5 7% of body weight and exercising regularly can help prevent disease and other health complications. Losing weight and exercising may allow you to reduce the amount of medications you take. AT-RISK WEIGHT CHART Learn CPR Heart attack, cardiac arrest and stroke are three life-threatening situations that can result from heart disease or other health problems. Choking can also become a life-threatening situation if the person becomes unconscious. By starting CPR and initiating the emergency response system immediately, chance of survival increases. Learning CPR enables you to assist and possibly save the life of someone during a life threatening situation such as heart attack, cardiac arrest, and stroke. Register for an American Heart Association (AHA) CPR course, so that you may be prepared to save the life of someone you love. 15

18 Tracking Your Progress Use this chart to track your numbers. Refer to this booklet frequently to help maintain a healthy lifestyle. For More Information On: Cholesterol & Heart Disease, Glucose & Diabetes, and Blood Pressure & Hypertension, visit the following web sites: Centers for Disease Control - Healthy Diet & Exercise - Independent Nursing Care - American Heart Association

19 Other Ways You Can Become Healthier Quit Smoking Quitting smoking reduces your risk for heart disease & improves your circulation. Smoking damages your blood vessels and causes them to harden faster, leading to heart disease. If you stop smoking, you can reverse these effects and become healthier. Avoid Alcohol Alcohol raises your blood pressure and triglyceride levels. It is also high in calories and can damage your heart and liver. Limit your intake and avoid binge drinking. Reduce Stress Too much stress can weaken the heart muscle and cause life-threatening illness. Control your daily stress with deep breathing, relaxing muscles, or meditation and yoga. Stay Hydrated The CDC recommends that the average adult should drink 6 to 8 cups of water each day. Goals For a Healthier You Make healthy lifestyle adjustments Know your numbers Make your diet healthy Exercise regularly Maintain a healthy weight Learn CPR 17

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